MAY PLANT-BASED RECIPE PACK
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WHAT YOU NEED WHAT YOU NEED TO DO MAY PLANT-BASED RECIPE PACK Discover 15 easy, healthy and tasty recipes, including breakfast, lunch, dinner, treat and smoothie options. triplexperformancecentre.com
TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO
1 RIPPED BLUEBERRY SMOOTHIE
2 CITRUS GREEN SMOOTHIE BURST
CHOCOLATE BLENDER RECIPE KEY
3 PROTEIN PANCAKES Look for these helpful icons
ENERGISING MATCHA throughout the file.
4 CHIA PUDDING
GF Gluten Free
5 VEGAN SCRAMBLE
DF Dairy Free
6 CURRY CHICKPEA LETTUCE WRAPS
LC Low Carb (under 20g serving)
7 ORZO ITALIAN PASTA SALAD
MP Meal Prep/Freezer Friendly
8 ROASTED GLOW BOWL
HP High Protein (over 20g per serving)
9 VEGAN “BLT” WRAP
V Vegetarian
ROASTED TOMATO
10 AND BARLEY SOUP Q Quick (under 30 mins)
11 THAI PEANUT STIR FRY N Contains Nuts
12 ROLLED ZUCCHINI PASTA BAKE
13 CREAMY MOROCCAN STEW
BANANA BLUEBERRY
14 WHOLE WHEAT MUFFINS
LEMON POPPY SEED
15 BLISS BALLS
SAMPLE WEEKLY MEAL PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO
BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
Ripped Blueberry Citrus Green Citrus Green Vegan Energising Chocolate Blender Ripped Blueberry
Smoothie Smoothie Burst Smoothie Burst Scramble Matcha Protein Pancakes Smoothie
Chia Pudding
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
Curry Chickpea Curry Chickpea Orzo Italian Orzo Italian Roasted Roasted Vegan
Lettuce Wraps Lettuce Wraps Pasta Salad Pasta Salad Glow Bowl Glow Bowl ‘BLT’ Wrap
SNACK SNACK SNACK SNACK SNACK SNACK SNACK
E.g. Banana E.g. Banana E.g. Banana Blueberry E.g. Banana E.g. Banana E.g. Banana E.g. Banana
Blueberry Whole Blueberry Whole Whole Wheat Muffins, Blueberry Whole Blueberry Whole Blueberry Whole Blueberry Whole
Wheat Muffins, Wheat Muffins, Lemon Poppy Seed Wheat Muffins, Wheat Muffins, Wheat Muffins, Wheat Muffins,
Lemon Poppy Seed Lemon Poppy Seed Bliss Balls, Ripped Lemon Poppy Seed Lemon Poppy Seed Lemon Poppy Seed Lemon Poppy Seed
Bliss Balls, Ripped Bliss Balls, Ripped Blueberry Smoothie, Bliss Balls, Ripped Bliss Balls, Ripped Bliss Balls, Ripped Bliss Balls, Ripped
Blueberry Smoothie, Blueberry Smoothie, Vegan Scramble Blueberry Smoothie, Blueberry Smoothie, Blueberry Smoothie, Blueberry Smoothie,
Vegan Scramble Vegan Scramble Vegan Scramble Vegan Scramble Vegan Scramble Vegan Scramble
DINNER DINNER DINNER DINNER DINNER DINNER DINNER
Roasted Tomato Thai Peanut Thai Peanut Rolled Zucchini Rolled Zucchini Meal Out – Creamy Moroccan
and Barley Soup Stir Fry Stir Fry Pasta Bake Pasta Bake Enjoy! Stew
WEEKLY SHOPPING LIST
SEEDS, LEGUMES, HERBS, NUTS CANNED GOODS, GRAINS,
WHAT YOU VEGAN
FRUITS & VEGETABLES NEED PROTEIN, NON-DAIRY &
CONDIMENTS WHAT YOU NEED TO DO
& SPICES BAKING GOODS & MISC
Fruits Non-Dairy Legumes, Nuts and Dried Seeds Canned Goods
2x large grapefruits 2x c0ntainers unsweetened 14 oz. (400g) can of artichoke
hemp seeds
2x apples
soy milk or another plant- flax meal (ground flax seeds) hearts
7x bananas
based milk chia seeds sundried tomatoes in oil
small box blueberries
2x packs 12 oz. (340g) extra 2x containers vegetable stock (or
2x cups fresh berries of choice sunflower seeds
3x limes firm tofu vegetable stock cubes)
red split lentils
2x large lemons small pack of vegan smoked 3x 14 oz. (400g) cans of
raw cashew nuts
2x avocados chickpeas
tempeh (vegan bacon) poppy seeds
Vegetables jar of tomato pasta sauce
vegan butter Spices
1 small purple cabbage 4x 14 oz. (400g) cans of chopped
4x red bell peppers vegan Parmesan cheese nutritional yeast tomatoes
4x medium yellow onions vegan mozzarella cheese turmeric Grains/Dried Goods
3x bunches of spinach vegan feta cheese onion powder dried barley
3x bulbs of garlic Condiments and Dips ground cumin quick rolled oats
small piece of ginger root peanut butter dried orzo pasta
salt
bunch of celery whole grain wraps
soy sauce pepper
red onion ramen noodles
large leafy lettuce for lettuce wraps hot sauce curry powder (mild) Sweeteners and Baking Goods
small head of cauliflower almond butter Moroccan spice blend maple syrup
1x head broccoli vegan mayonnaise ground cayenne pepper cocoa powder
2x small packs of mixed green lite Italian salad dressing ground cinnamon vanilla extract
lettuce hummus coconut sugar or monk sugar
Fresh Herbs
2x large heads of cauliflower baking soda
avocado oil coriander
3x tomatoes baking powder
4 lbs. (1.8kg) vine-ripened tomatoes sriracha sauce thyme whole wheat flour
4x medium zucchinis apple cider vinegar parsley almond flour
2x medium carrots mint Other
Frozen Foods vegan vanilla protein powder
1 small pack of edamame beans vegan chocolate protein powder
1 small pack of blueberries matcha powder
1 small pack of frozen mango cultured (fermented) vegetables
(e.g. Sauerkraut)
WHAT YOU NEED WHAT YOU NEED TO DO
RIPPED BLUEBERRY
SMOOTHIE
RIPPED BLUEBERRY SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 small bananas Place all ingredients into a blender and blend on high
Serves: 2
Prep: 5 mins • 2 cups (480ml) unsweetened speed until smooth. Serve between 2 glasses.
Cook: 0 mins soy milk
• 2 tbsp. almond butter Tip: To add sweetness , you can add 1 tablespoon of maple
• 2 cups (300g) frozen syrup.
blueberries
• 1 scoop vegan vanilla
Nutrition per protein powder
serving: • 1 handful spinach
379 kcal
12g Fats
55g Carbs
20g Protein
GF DF
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N
01597602
WHAT YOU NEED WHAT YOU NEED TO DO CITRUS GREEN SMOOTHIE BURST
CITRUS GREEN SMOOTHIE BURST
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 cups (60g) spinach Juice the grapefruits and ½ of a lime and pour the juice
Serves: 2
Prep: 5 mins • 1 inch (2.5cm) piece of into a blender.
Cook: 0 mins ginger
• 2 large grapefruits Peel and chop the ginger. Cut up the apple and celery into
• 1 cup (240ml) water large pieces. Place all the remaining ingredients into a
• 2 cups (280g) frozen blender, including the water. Blend until smooth. Serve
mangos between 2 glasses.
Nutrition per • ½ lime
serving: • 1 large celery stalk
367 kcal • 1 apple
7g Fats • 2 tbsp. hemp seeds
75g Carbs
13g Protein
GF DF
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01542363WHAT YOU NEED WHAT YOU NEED TO DO CHOCOLATE BLENDER PROTEIN PANCAKES
CHOCOLATE BLENDER PROTEIN PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 cup (90g) quick rolled oats To make the flax egg, start by mixing the flax meal and
Serves: 3
Prep: 5 mins • 3 tbsp. cocoa powder water in a small bowl and set aside.
Cook: 10 mins • 2 tbsp. vegan chocolate
protein powder Melt the vegan butter on the stove or in the microwave.
• 1 tsp. baking powder
• ½ medium banana Pour the soy milk, flax egg and maple syrup into a blender.
• 1 tbsp. flax meal (ground flax Then add in the rolled oats, banana, cocoa powder,
Nutrition per seed) chocolate protein powder and baking powder. Blend to a
serving: • 2 tbsp. water smooth consistency.
300 kcal • 1 tbsp. vegan butter
9g Fats • 1 ⅓ cup (320ml) Heat a non-stick frying pan to a medium heat. Grease the
42g Carbs unsweetened soy or almond pan with a little oil. Spoon in a little of the pancake batter
12g Protein
milk and cook the pancakes until they start to bubble on one
• 2 tbsp. maple syrup side. Flip the pancake over and cook for a further minute on
the second side or until cooked through. Repeat this process
for all the pancakes.
GF DF Serve the pancakes warm with a little maple syrup or vegan
MP V
butter.
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01344800ENERGISING MATCHA
WHAT YOU NEED WHAT YOU NEED TO DO
CHIA PUDDINGENERGISING MATCHA CHIA PUDDING
WHAT YOU NEED WHAT YOU NEED TO DO
• 8 tbsp. chia seeds Place the chia seeds, matcha powder, vanilla extract,
Serves: 3
Prep: 5 mins • 2 cups (480ml) maple syrup and soy milk into a bowl and mix well to
(plus soak chia unsweetened soy or combine. Place the bowl into the fridge overnight.
seeds overnight)
almond milk
Cook: 0 mins
• 2 tsp. maple syrup Layer the matcha pudding into 3 glasses and top with
• 1 tsp. matcha powder chopped berries and apple slices.
• ½ tsp. vanilla extract
• 2 cups (380g) fresh berries Tips:
Nutrition per of choice - For added protein, serve with an extra tablespoon of
serving: • 1 apple granola or hemp seeds.
313 kcal - Don’t like matcha, then omit it.
13g Fats
42g Carbs
11g Protein
GF DF
V Q
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02479798WHAT YOU NEED WHAT YOU NEED TO DO
VEGAN SCRAMBLEVEGAN SCRAMBLE
WHAT YOU NEED WHAT YOU NEED TO DO
• 12 oz. (340g) extra firm Chop the red onion, coriander, red bell pepper, garlic, and
Serves: 2
Prep: 10 mins tofu, drained and pressed spinach and place into a bowl.
Cook: 8 mins • ½ red onion
• ½ avocado Take the pressed tofu and crumble it into a preheated,
• 3 cups (90g) spinach lightly greased frying pan. Cook on a medium heat and add
• ½ red bell pepper in the ground spices. Add the vegetables and maple syrup
• ¼ cup (12g) coriander leaf to the pan and sauté for 5-8 minutes until the vegetables
Nutrition per • 2 cloves garlic have softened and the spinach has wilted.
serving (served • 2 tsp. maple syrup
with sliced • ½ lime Divide between 2 plates and serve with a sliced tomato
tomato):
327 kcal • 1 large tomato and avocado. Squeeze some lime juice over tofu and top
19g Fats • 2 tbsp. vegan feta cheese with the coriander leaf and vegan feta cheese.
27g Carbs
27g Protein
Ground Spices: Tip: Replace the whole sliced tomato with a slice of
• 1 tbsp. nutritional yeast sprouted grain toast if preferred.
• ¾ tsp. ground turmeric
• ¼ tsp. salt
GF DF
• ½ tsp. onion powder
• ¼ tsp. ground cumin
MP HP
• pinch of black pepper
V Q
02332600WHAT YOU NEED WHAT YOU NEED TO DO CURRY CHICKPEA LETTUCE WRAPS
CURRY CHICKPEA LETTUCE WRAPS
WHAT YOU NEED WHAT YOU NEED TO DO
• 19 oz. (540ml) canned Mash the chickpeas in a large bowl. Finely chop the red onion
Serves: 2
Prep: 8 mins chickpeas and the coriander leaf.
Cook: 0 mins • 8 large lettuce leaves of
choice Mix the ground cumin, curry powder, maple syrup, coriander
• ½ red bell pepper leaf, red onion, pinch of salt and mayonnaise into mashed
• ½ medium red onion chickpeas.
• ½ tsp. curry powder
Nutrition per • ¼ tsp. ground cumin Wash and dry the lettuce leaves. Divide the chickpea mixture
serving: • ½ tsp. maple syrup between the 8 lettuce leaves. Slice the red bell pepper and
367 kcal • 3 tbsp. vegan mayonnaise place on top of the lettuce wraps and garnish with chopped
17g Fats • pinch of salt mint or coriander.
42g Carbs
• ¼ cup (12g) coriander leaf
13g Protein
• mint or coriander for garnish
GF DF
MP V
Q
03084489WHAT YOU NEED WHAT YOU NEED TO DO ORZO ITALIAN PASTA SALAD
ORZO ITALIAN PASTA SALAD
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 cup (210g) dried orzo Bring a medium-sized saucepan of water to a boil. Add in
Serves: 2
Prep: 5 mins pasta the pasta and cook for 10 minutes or per the
Cook: 10 mins • 14 oz. (400g) canned manufacturer's instructions.
artichoke hearts
• 10 sundried tomatoes, Meanwhile, drain and chop the artichoke hearts. Finely
rehydrated chop the sundried tomatoes, red pepper and onion.
• ½ small sweet onion
Nutrition per serving • ¼ cup (12g) chopped Once the pasta has cooked, drain and pour into a large
(using a lite parsley bowl. Mix the spinach into the hot pasta until it wilts
Italian dressing):
362 kcal • 2 handfuls spinach slightly. Now add in the sundried tomatoes, onion,
4g Fats • ½ small red pepper parsley, red pepper, crushed garlic, artichoke hearts and
72g Carbs
18g Protein
• 1 clove garlic, crushed salad dressing. Mix well and serve.
• 4 tbsp. lite Italian salad
dressing of choice Tips:
- To add in more protein, replace the orzo pasta with
lentil pasta.
GF DF
- To reduce carbohydrates, omit the pasta and substitute
for green leaf lettuce.
MP V
Q
02821368WHAT YOU NEED WHAT YOU NEED TO DO ROASTED GLOW BOWL
ROASTED GLOW BOWL
WHAT YOU NEED WHAT YOU NEED TO DO
• ½ small cauliflower Preheat the oven to 350°F (180°C). Chop the cauliflower
Serves: 2
Prep: 8 mins • 1 head of broccoli and broccoli florets into medium-sized pieces and place
Cook: 15 mins • 4 cups (170g) mixed greens onto a baking sheet lined with parchment paper. Sprinkle
• 2 tbsp. sunflower seeds the cauliflower and broccoli with salt and pepper and a
• 2 tbsp. hemp seeds drizzle of avocado oil. Bake for 15 minutes until the
• ¼ cup (35g) cultured vegetables start to brown at the edges.
(fermented) vegetables of
Nutrition per choice (e.g. Sauerkraut) Place the greens into two separate bowls. Make the
serving: • 2 tsp. avocado oil dressing by whisking the hummus and water together in a
199 kcal • salt and pepper small bowl. Set aside.
12g Fats
17g Carbs
Dressing: Top the greens with the roasted broccoli and cauliflower.
11g Protein
• 3 tbsp. hummus Sprinkle the bowls with sunflower seeds and hemp seeds.
• 2 tbsp. water Top with the cultured vegetables and hummus dressing.
GF DF
LC MP
V Q
06982344WHAT YOU NEED WHAT YOU NEED TO DO VEGAN ‘BLT’ WRAP
VEGAN ‘BLT’ WRAP
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 whole-grain wraps Take the smoked tempeh or bacon and cut into thin
Serves: 2
Prep: 5 mins • ½ avocado strips. Place a non-stick frying pan over a medium heat
Cook: 5 mins • 2 small tomatoes and spray the pan with a little oil. Cook the smoked
• 2 cups (60g) lettuce tempeh or bacon on each side for 2 minutes until crispy.
• 6-8 strips vegan smoked
tempeh or vegan bacon Meanwhile, slice the tomatoes and avocado. Spread the
• 2 tsp. Dijon mustard whole-grain wraps with mustard. (You can also add vegan
Nutrition per mayo if preferred.) Top the wraps with lettuce,
serving: tomatoes, avocado, and smoked tempeh or bacon. Roll
444 kcal up the wrap and serve immediately.
18g Fats
50g Carbs
Tip: To reduce carbohydrates, use a lettuce wrap instead
20g Protein
of a whole grain wrap.
DF V
Q
03769393WHAT YOU NEED WHAT YOU NEED TO DO ROASTED TOMATO AND BARLEY SOUP
ROASTED TOMATO AND BARLEY SOUP
WHAT YOU NEED WHAT YOU NEED TO DO
• 4 lbs. (1.8kg) small tomatoes Preheat the oven to 350°F (180°C). Remove the tomatoes from the
Serves: 4 vines and cut in half or quarters and place on a baking sheet. Sprinkle
Prep: 20 mins on the vine
the tomatoes with salt and pepper and a drizzle of olive oil (optional)
Cook: 50 mins • ¾ cup (150g) uncooked and bake in the oven for 35 minutes until soft.
barley
• 2 cups (480ml) vegetable While the tomatoes are baking, prepare the barley by placing it in a
stock sieve and rinsing it under cold running water. Place the barley into a
• 1 medium onion saucepan and cover with water until 1-inch (5cm) above the barley.
Bring to the boil then reduce the heat to low and allow to simmer
Nutrition per • 1 tbsp. avocado oil uncovered for 35 minutes.
serving: • 4 cloves garlic, crushed
340 kcal • 2 tsp. fresh thyme Drain the chickpeas and place them on a baking tray. Toss them with
6g Fats • ¼ cup (12g) freshly chopped sriracha sauce and a sprinkle of salt and pepper. Place the tray into the
65g Carbs oven and bake the chickpeas for the last 10 minutes of the tomato
parsley
12g Protein cooking time.
• 1 tbsp. coconut sugar
• salt and pepper Sauté the onion, crushed garlic, and thyme in a large soup pan. Add in 1
tablespoon of avocado oil (you can also substitute it with 1 tablespoon
Spicy Chickpea Croutons: of vegetable stock), and sauté until the onions become translucent.
• 14 oz. (400g) canned Pour in ¼ of the whole roasted tomatoes and stir well.
GF DF
chickpeas Place the remaining tomatoes into a blender and blitz to smooth and
MP V
• 10 drops sriracha sauce or a pour into the soup. Add in the drained barley, chopped parsley,
few sprinkles of sriracha vegetable stock, coconut sugar and season with salt and black pepper to
seasoning taste. Mix well to combine, bring to a boil and turn the heat down and
allow to simmer gently for 10 minutes.
Serve the soup in bowls, topped with chickpea croutons.
08740199 Optional: To reduce fat, you can topped with grating of
vegan Parmesan and a green side salad.WHAT YOU NEED WHAT YOU NEED TO DO
THAI PEANUT
STIR FRYTHAI PEANUT STIR FRY
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 red bell pepper Place a large saucepan of water on the stove and bring to a
Serves: 4
Prep: 15 mins • ½ small purple cabbage boil. While waiting for the water to boil, slice the
Cook: 15 mins • ½ medium yellow onion peppers, cabbage and onion into long thin strips.
• 1 ½ cups (230g) edamame
beans (or substitute for tofu) Make the peanut sauce by mixing peanut butter, lime
• 1 large handful of spinach juice, soy sauce, crushed garlic, maple syrup, and hot
• 10 oz. (280g) ramen noodles sauce in a small bowl and stirring well to combine.
Nutrition per • ½ cup (25g) chopped
serving: coriander Once the water is boiling, place the ramen noodles into
429 kcal • roasted peanuts (optional) the water and cook as per instructions on the packaging.
12g Fats
64g Carbs
While the noodles are cooking, sauté the cabbage, red
22g Protein Peanut sauce (you can also pepper, spinach, onion, and edamame beans for 2 minutes
sub for store-bought Thai in a large frying pan over medium heat. Add the peanut
peanut sauce): sauce to the vegetables and mix well. Continue cooking
• 3 tbsp. peanut butter until the vegetables are fully cooked, approximately 5-10
• 1 lime, juiced minutes.
GF DF • 4 tbsp. soy sauce or coconut
aminos Drain the noodles and add into the frying pan. Stir well to
MP HP • 3 cloves garlic, crushed combine.
• 3 tsp. maple syrup
V N
• 10 drops hot sauce To serve, place the vegetables and noodles into a large
bowl, top with chopped coriander. You can also add some
roasted peanuts and a little soy sauce.
09198142WHAT YOU NEED WHAT YOU NEED TO DO ROLLED ZUCCHINI PASTA BAKE
CRISPY ZUCCHINI PASTA BAKE
WHAT YOU NEED WHAT YOU NEED TO DO
• 4 medium zucchinis Preheat the oven to 350°F (180°C). Slice the zucchinis
Serves: 4
(with side green • 2 cups (450g) tomato pasta lengthwise into long thin strips. Sprinkle each slice with a
salad) sauce of choice little salt and place onto a baking tray lined with a paper
Prep: 20 mins
Cook: 35-40 mins
• ¼ cup (35g) vegan mozzarella towel. Set aside to allow the salt to extract any excess
cheese
water from the zucchinis.
• ⅛ cup (10g) vegan Parmesan
• salt and pepper
Place the drained and pressed tofu, sundried tomatoes,
Nutrition per Filling: nutritional yeast, chopped parsley, vegan Parmesan, lemon
serving (with side • 12 oz. (340g) pack extra firm juice, and garlic cloves into a food processor. Season to
salad & dressing): taste with salt and black pepper and pulse to rough
tofu pressed and drained
341 kcal
15g Fats • 10 sundried tomatoes packed consistency.
36g Carbs in oil
18g Protein • 2 tbsp. nutritional yeast Pour 2 cups of pasta sauce into a cast iron or oven-proof pan
• ¼ cup (12g) chopped parsley and set aside. Pat off excess water from the zucchini slices.
• 4 tbsp. vegan Parmesan Spread out 2-3 tablespoon of the tofu filling along each of
(store-bought)
the zucchini slices. Roll up the zucchini with the filling and
• 1 tbsp. lemon juice
place into the cast iron pan. Repeat this process until all
GF DF • 3 cloves garlic
the zucchini slices are filled.
MP V Side green salad:
• 4 cups (300g) lettuce Sprinkle with vegan Parmesan and vegan mozzarella. Place
• 4 cups (300g) vegetables of the pan into the oven and bake for 35-40 minutes or until
choice pasta sauce is bubbling in the middle.
• 4 tbsp. salad dressing of
choice Serve with a side green salad of choice.
08537157WHAT YOU NEED WHAT YOU NEED TO DO CREAMY MOROCCAN STEW
CREAMY MOROCCAN STEW
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 cup (140g) raw cashews Place the cashew into a bowl, cover with water and allow to
Serves: 4
Prep: 15 mins • 2 cups (480ml) water soak overnight in the fridge.
(plus time to soak
cashews overnight)
• 1 onion
Cook: 20 mins • 4 cloves garlic When ready to make the soup, drain the cashews and place them
into a blender. Add one cup of water and blend until smooth.
• 4 celery stalks
• 4 medium carrots Chop the onions, carrots, and celery and crush the garlic cloves.
• ¾ cup (140g) red split Heat 1 tablespoon of vegetable stock in a saucepan and gently
lentils sauté the onions, carrots and celery for 2 minutes. Then add in
Nutrition per
• 3 cups (720ml) vegetable the garlic and stir for a further minute.
serving:
278 kcal stock
15g Fats • 4 x 14 oz. (400g) canned Pour in the chopped tomatoes, vegetable stock, 4 teaspoons of
26g Carbs chopped tomatoes Moroccan spice blend, cayenne pepper, salt, ground pepper,
15g Protein • 4-6 tsp. Moroccan spice cinnamon, and lentils. Mix well and bring to a boil. Reduce the
blend of choice heat and allow to simmer for 15 minutes. Taste the stew and
• ¼ tsp. ground cayenne add more Moroccan spice blend if needed. Pour the cashew
cream into the stew and allow it to simmer on low for another
pepper
5-10 minutes until the lentils have softened.
• ⅛ tsp. ground pepper
GF DF • ¼ tsp. salt Divide the stew between 4 bowls and serve with a squeeze of
• ¼ tsp. ground cinnamon lime juice, freshly chopped coriander and tomatoes.
MP V
• lime juice (optional)
Q N • freshly chopped Tip: To add in more calories, carbohydrate and protein, serve
coriander (optional) over a bed of cooked quinoa.
04956471WHAT YOU NEED WHAT YOU NEED TO DO BANANA BLUEBERRY WHOLE WHEAT MUFFINS
BANANA BLUEBERRY WHOLE WHEAT MUFFINS
WHAT YOU NEED WHAT YOU NEED TO DO
• 4 overripe bananas Preheat the oven to 350°F (180°C) and line a muffin tin with
Serves: 12
Prep: 10 mins • 1 cup (240ml) unsweetened paper liners.
Cook: 22-25 mins soy milk
• 1 tsp. apple cider vinegar To make the flax eggs, mix the flax meal with 4 tablespoon of
• 2 tbsp. flax meal water, stir well and set aside. Mix the soy milk in a separate
• 4 tbsp. water bowl with the apple cider vinegar and set aside.
• 1 tsp. vanilla extract
• ¼ cup (55g) avocado oil In a large bowl, mix together all the dry ingredients (flour,
Nutrition per baking soda, baking powder, cinnamon and sugar).
serving: • 2 cups (240g) whole wheat
193 kcal flour
6g Fats Mash the bananas in a medium-sized bowl and pour in the flax
• ½ tsp. ground cinnamon
33g Carbs eggs, soy milk, vanilla extract and oil. Mix well with a large
• 1 tsp. baking powder
4g Protein spoon.
• ½ tsp. baking soda
• ½ cup (90g) monk fruit Form a well in the dry ingredients and pour in the wet banana
sugar or coconut sugar mixture. Fold the ingredients together until just incorporated
• ½ cup (95g) blueberries and then add in blueberries. Gently fold through the
DF MP
blueberries until just mixed. Do not over mix the muffin
batter.
V
Place ¼ cup of batter in each muffin liner. Once filled, place
the tray in the oven and bake for 22-25 minutes until a
toothpick inserted into the muffin comes out clean.
Remove the muffins from the oven and allow to cool on the
09580020 wire rack. Once cool, place the muffins in an airtight
container where they will keep for 2 days (longer if stored in
the fridge).WHAT YOU NEED WHAT YOU NEED TO DO
LEMON POPPY
SEED BLISS BALLSLEMON POPPY SEED BLISS BALLS
WHAT YOU NEED WHAT YOU NEED TO DO
• 3 cups (336g) almond flour Mix all ingredients together in a bowl. Roll the mixture into
Makes: 16
Prep: 10 mins • 2 tbsp. vegan vanilla 16, 1 inch balls. Store in the fridge in an airtight container.
Cook: 0 mins protein powder
• 2 tbsp. poppy seeds
• zest of 1 lemon
• 1 ½ tbsp. lemon juice
• ⅓ cup (115g) maple syrup
Nutrition per
serving:
150 kcal
11g Fats
10g Carbs
5g Protein
GF DF
LC MP
V Q
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